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12-12-2019, 10:44 PM
#971
12/13 BW: 290
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1
450x1 - 16 minute split
405x3x2 - 4, 4 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
305x5x5 - 23, 5, 5, 5, 6 minute splits
Cable Curlz:
42.5x30
Got to gym late today. Had to cut out a couple of sets.
Last edited by Str8shutr; 12-14-2019 at 12:33 AM.
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12-15-2019, 09:05 PM
#972
12/16 BW: 290
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x4x4 - 14, 5, 6, 7 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x1
345x3x2 - 31, 10 minute splits
345x2 - 7 minute split
DL:
135x3
225x2
315x1
405x1
445x4 - 14 minute split
405x4 - 4 minute split
B rep PR!
Last edited by Str8shutr; 12-16-2019 at 09:18 PM.
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12-17-2019, 08:30 PM
#973
12/18 BW: 289
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x3x2 - 10, 3 minute splits (3 sec pause at bottom)
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x4x2 - 17, 6 minute splits
195x3 - 6 minute split
185x3 - 6 minute split
Chinz:
4, 4, 4, 4, 4, 4. 4, 4, 4, 4 EMOM
Gave up on OHP after I could only get 3 at 185.
Holy hell my ass is fried. Working six day rotations, plus I left here yesterday at 615a, and here I am in the gym at 4a. So seven days this rotation...very glad we have a gym up here...otherwise this would never work.
Last edited by Str8shutr; 12-18-2019 at 11:57 AM.
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12-19-2019, 09:33 AM
#974
12/20 BW: 290
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1
425x1
455x1x2 - 32, 3 minute splits
425x2x2 - 3, 5 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
305x5x5 - 20, 4, 4, 5, 5 minute splits
Cable Curlz:
50x30
Last edited by Str8shutr; 12-21-2019 at 04:45 AM.
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12-23-2019, 09:05 AM
#975
12/24 BW: 291
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x3x5 - 26, 4, 5, 7, 8 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x1
345x2 - 35 minute split
350x2x3 - 5, 6, 7 minute splits
350x1 - 8 minute split
DL:
135x3
225x2
315x1
405x1
465x2 - 18 minute split
Last edited by Str8shutr; 12-24-2019 at 07:53 AM.
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12-28-2019, 06:00 PM
#976
12/29 BW: 284
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x5x4 - 13, 5, 5, 6 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x1
350x2x5 - 22, 3, 4, 4, 6 minute splits
DL:
135x3
225x2
315x1
405x1
445x5 - 14 minute split
Last edited by Str8shutr; 12-30-2019 at 06:36 PM.
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01-01-2020, 03:17 AM
#977
1/1 BW: 290
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x2x3 - 11, 2, 4 minute splits (3 sec pause at bottom)
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x3x4 - 17, 3, 3, 4 minute splits
195x2 - 5 minute split
Chinz:
2, 4, 6, 8, 4, 4 EMOM
Last edited by Str8shutr; 01-01-2020 at 06:33 AM.
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01-04-2020, 08:52 AM
#978
1/5 BW: 290
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
395x1
425x1
465x1x2 - 26, 5 minute splits
425x3x2 - 6, 6 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
305x5x5 - 24, 4, 4, 4, 5 minute splits
Cable Curlz:
57.5x25
Last edited by Str8shutr; 01-05-2020 at 04:41 AM.
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01-07-2020, 11:40 AM
#979
1/8 BW: 292
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x2 - 13 minute split (3 sec pause at bottom)
315x5 - 3 minute split
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x4x4 - 15, 6, 6, 7 minute splits
Chinz:
2, 4, 8, 6, 5, 5 EMOM
Last edited by Str8shutr; 01-08-2020 at 04:31 AM.
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01-09-2020, 01:50 PM
#980
1/10 BW: 293
SQs:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x4x4 - 18, 6, 8, 9 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x1 - 29 minute split (w/ pause)
335x1 - 4 minute split (w/ pause)
355x1 - 4 minute split (w/ pause)
350x2x2 - 8, 8 minute splits
DL:
135x3
225x2
315x1
405x1
475x3 - 14 minute split
Got the pause at 355, but my butt came off the bench a little.
Last edited by Str8shutr; 01-13-2020 at 10:03 AM.
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